I’ve built my physique using a variety of routines. I used to prescribe to the 4-6 weeks of such and such a program. In fact, I’ve made most of my gains on these type of programs. Now, I add more variety, as I have plenty of things that need improvement. My split currently looks like this:

Monday: 5/3/1 Front Squat followed by short metcon, such as:

21-15-9 reps of:

115# Thruster

Chest to Bar Pull-Ups



Tuesday: 5/3/1 Bench Press followed by 20 minute metcon, such as:

CrossFit Games Open Workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

Wednesday: 5/3/1 Deadlift, followed by a medium length metcon, such as 5 Rounds for time of

5 Muscle-Ups

10 Pistol Squats

15  Box Jumps

Thursday: Rest

Friday: 5/3/1 Strict Shoulder Press, then Olympic Lifts

Saturday: 5/3/1 High Bar Back Squat, then Team Workout at GrassRoots CrossFit in Berkeley, CA.

Sunday: Rest

Here are some of my many influences:

The bottom line behind any program is to learn the technique, be consistent, then and only then apply intensity. People don’t get the results they want because they aren’t willing to put in the work.

2 thoughts on “Programs

  1. 5/3/1 all the way Ed!!!! Favorite program I’ve ever done. Just switched to a high raw vegan diet about 2 months ago, started Jim Wendler’s boring but big 3 month challenge. On the 3rd month, can’t wait to do fat grip deadlift at 310lbs for 5×10!

  2. Hi Ed! Just wanted to let you know that I am following you all the way from Denmark!! Keep Going, you are inspiration!

    I am thinking about starting on the 5/3/1 program myself, since I do not have much time for workouts. How has the program worked out for you?
    As I understand it you only do 3 workouts + 1 deload for each exercise and then you are done with one cycle. Is that understood correctly?

    Good luck with your training and other projects!
    All the best, Niclas

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